Setting Great Goals in 2026
Last week... we asked you to choose a word or phrase to set your tone for 2026.
Today, we’re going a little deeper.
Because despite the best intentions, most people don’t follow through on their goals.
And here’s the real reason why...
They didn’t build their goals on a foundation.
To survive the chaos of daily life, your foundation needs a strong base of values!
Your values are what keep you anchored when life throws curveballs (as life ALWAYS does).
Here’s what I mean:
If one of your values is strong relationships, then maybe your workouts become about keeping up with your kids or grandkids.
If your value is personal growth, maybe you give yourself a new challenge every month that moves you out of your comfort zone.
If your value is health, you’ll naturally choose routines, foods, and support systems that help you feel energized and resilient.
Quick homework:
What are 3 of your core values for 2026?
Write them down.
Then ask yourself: Does my goal align with these values? Or pull me away from them?
When you build your year on values, your habits, routines, and goals start to flow more naturally.
You don’t have to constantly work on being motivated because your actions already match who you are.
We are excited to see what you create for yourself this year!
Smart Exercise and Nutrition Strategies for the Christmas Season in Bryan–College Station
The Christmas season in Bryan–College Station is full of good things…family gatherings, holiday parties, travel, and traditions. But it’s also the time of year when routines get disrupted, gyms feel intimidating, and many people quietly press pause on their health goals until January.
Here’s the good news:
You don’t need to “go all in” or give up entirely.
With the right approach, the holidays can actually be a powerful time to maintain momentum, protect your energy, and set yourself up for success in the new year.
At BCS Fitness, we coach adults every day on how to navigate this exact season without burnout, guilt, or starting over in January.
Below are practical, realistic strategies for both exercise and nutrition during the Christmas season—especially if you’re in the Bryan–College Station area and looking for a smarter way to train.
1. Shift from “All or Nothing” to “Enough”
One of the biggest mistakes people make during the holidays is thinking in extremes:
Either perfectly on track
Or completely off the rails
This mindset leads to doing too much—or doing nothing at all.
A better approach is aiming for “enough.”
Enough exercise to maintain strength and energy
Enough structure to keep habits intact
Enough flexibility to enjoy the season
This is the philosophy behind small group personal training—it keeps you consistent without overwhelming your schedule.
2. Prioritize Strength Training (Not More Cardio)
During the holidays, many people respond to extra food or missed workouts by adding more cardio.
But from a body composition and longevity standpoint, strength training matters more—especially for adults 40+.
Holiday Exercise Priorities:
Strength train 2–3 times per week
Focus on full-body workouts
Keep sessions efficient (30–45 minutes)
Don’t chase exhaustion
At BCS Fitness in Bryan–College Station, our small group personal training model is built exactly for this: efficient, coach-led strength sessions that keep you progressing even when life is busy.
3. Walk More (It’s Underrated and Powerful)
Walking is one of the most overlooked tools for health during the holidays.
Benefits of daily walks:
Improves blood sugar control
Reduces stress
Aids digestion after big meals
Supports fat loss without taxing recovery
You don’t need to overthink it:
A 10–20 minute walk after meals
Park farther away while shopping
Walk the neighborhood with family
Consistency here beats intensity every time.
4. Focus on Protein First (Not Restriction)
Holiday nutrition doesn’t need to be about cutting everything out.
Instead, anchor your meals with protein.
Simple Holiday Nutrition Strategy:
Aim for 100+ grams of protein per day
Prioritize protein at breakfast and lunch
Let dinner be more flexible
Protein helps:
Control appetite
Preserve lean muscle
Reduce late-night snacking
Stabilize energy levels
This approach works far better than skipping meals or “saving calories” for later.
5. Don’t Skip Meals to “Earn” Holiday Food
Skipping breakfast, pounding caffeine, crushing a workout, and then not eating until dinner is one of the fastest ways to:
Overeat at night
Feel exhausted
Increase cravings
Stress your nervous system
Your body doesn’t know it’s Christmas—it just knows stress.
Instead:
Eat regular meals
Fuel workouts appropriately
Enjoy holiday foods without guilt
This is exactly what sustainable coaching looks like in personal training and nutrition support.
6. Use December as a Setup Month (Not a Reset Month)
December doesn’t need to be about transformation—but it can be about preparation.
Smart questions to ask:
What workout times actually fit my life right now?
Where am I overdoing it?
What habits do I want to carry into January?
Many of our Bryan–College Station clients use December to:
Maintain consistency
Improve movement quality
Reduce stress
Build confidence heading into the new year
That’s why small group personal training works so well—it removes guesswork during chaotic seasons.
7. Community Matters More During the Holidays
One of the biggest reasons people fall off during the holidays isn’t food—it’s isolation.
Training in a small group personal training environment provides:
Accountability
Structure
Encouragement
Energy
At BCS Fitness, our clients often say December workouts are some of their favorite—because they feel supported instead of judged.
Looking for Personal Training in Bryan–College Station?
If you’re tired of starting over every January and want a smarter approach to fitness, our small group personal training programs in Bryan and College Station are designed to help you:
Build strength safely
Improve body composition
Stay consistent year-round
Feel better, move better, and age well
Whether you’re new to fitness or ready for a more personalized approach, we’d love to help.
👉 Learn more about personal training at BCS Fitness
👉 Schedule a free consultation at our Bryan or College Station locations
Final Thought
You don’t need perfection this Christmas.
You need consistency, support, and a plan that fits real life.
And that’s exactly what great coaching provides.
Can you really gain 10 pounds over the holidays?
You’ve probably heard that: “Everyone gains 10 pounds over the holidays.”
Let’s clear that up.
Research shows the average holiday weight gain is closer to 1 to 2 pounds, not 10.
So why do so many people feel heavier, puffier, and more “off” in December?
Well, it’s usually not fat gain… it’s the ripple effect of holiday habits.
Here’s what’s really going on behind the scenes:
Inflammation: More sugar, alcohol, and processed foods = more inflammation, which can make you feel achy, sluggish, and puffy.
Water Retention: Salty meals, late-night snacking, and higher carb intake cause your body to hold on to extra water. That’s why rings feel tighter, and the scale jumps up almost overnight.
Slower Digestion: Less movement + less fiber = slower digestion and more bloating.
Habit Changes: Skipping workouts, going to bed later, and grazing on snacks all day throws your system off. Even if the scale hasn’t moved much, you feel off balance.
Not exactly holiday cheer, right?
Here’s where those daily deposits I talked about the other day like the water you drink, the walks you take, the veggies you add to your plate, the sleep you protect come into play.
1. Hydrate before and after a holiday party
2. Add a veggie or protein first, then enjoy dessert guilt-free
3. Go for a 10–15 minute walk the morning after a heavier meal
They don’t cancel out holiday fun… they make it better because you’re not stuck in the fatigue-bloat-“blah” cycle.
One small deposit at a time keeps your body happy and your holidays even more enjoyable.
Here’s Your Action Plan from Dr. Peter Attia’s 60 MInute Special
This past weekend, many of us watched a powerful story on 60 Minutes about Dr. Peter Attia ... a doctor who studies how to live longer and feel better doing it. If you didn't catch it...here are some of the highlights you missed on the science of longevity and how we can improve our life decade by decade...
We can’t just add years to our life… we need to add life to our years.
Here are the biggest takeaways and how they connect to what we do at BCS Fitness...
1. Don’t Just Live Longer — Live Better
Dr. Attia says most people lose half their strength and energy by their 70s. But it doesn’t have to be that way. The choices we make now...how we move, eat, and train...decide what the last 10–15 years of our life will look like. Yes, the choices we make in our 40's, 50's, and 60's matter BIG time.
Not that it is ever "too late" to start improving your health...but much like saving financially for retirement, starting at 55 vs 25 ...the compounding effect of multiple years and decades of discipline pays off tenfold vs. what we can achieve starting later in life.
2. Strength Training Is the Key
Muscle keeps you young. It protects your bones, keeps your balance sharp, and helps your metabolism stay strong.
Dr. Attia says lifting weights is one of the best things anyone over 40 can do. At BCS Fitness, this is why we focus on smart, safe strength training for real life.
3. Conditioning Still Matters
Your heart and lungs need training too. Dr. Attia mixes steady-pace workouts (he calls it “Zone 2”) with short, higher-effort bursts (similar to what we program at the studios on the bike/row erg/ski erg.) Both help your body handle stress and stay fit for everyday life.
If you wanted to make an assessment in your conditioning...adding Zone 2 cardio would be a great start. This would be like a 45 minute hike with a weight vest, a 30 minute easy run, or a ride on your Peloton bike at a heart rate of 60%-70% your max predicted heart rate (220-Your Age = Your Max Predicted Heart Rate.)
4. Eat for Muscle, Not Just Weight
Protein helps your body build and protect muscle. Dr. Attia suggests aiming for plenty of lean protein each day... think chicken, fish, eggs, Greek yogurt, or protein shakes.
Food is fuel for a longer, stronger life.
5. Stay Social and Manage Stress
Being active with friends, sleeping well, and spending time outdoors all improve your healthspan...the part of your life when you feel great and can do what you love.
Your Next Step
Ask yourself:
Am I training to stay strong for the next 10 years?
Do I feel confident I can move, play, and travel easily as I get older?
If you’re not sure...let’s check together. At your next session, we can do a quick strength and movement review to see where you’re at and help you build your own “longevity plan.”
Let’s keep building strength for life...not just for now.
In Your Corner,
Brad Tillery
BCS Fitness Studios